Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids: 820g
• Cooked Ripe Red Tomatoes: 2778g

Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 3.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	85.7% 111g	130g per day for Men 19-50 years
Sugars	47% 34g	95% 69g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.92% 1.4g	50% 36.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.13g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 30g	% 0g	g per day for Men 19-50 years
Fiber	36.7% 14g	51% 19.4g	38g per day for Men 19-50 years
Protein	28.5% 16g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.82% 16.4μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.28mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78% 311μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.7% 21.3mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.64% 0.25mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	231% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	3.7% 148μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37% 2.95mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	127% 2.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 377mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	32.8% 1115mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	107% 1598mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	18.3% 677g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 40.7 times more Vitamin A, 8.1 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 7.2 times more Vitamin B6, 29.7 times more Vitamin C, 63.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Cooked Ripe Red Tomatoes:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 5.2 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.3 times more Calcium, 9.1 times more Copper, 6.4 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 5.4 times more Potassium, 3.4 times more Selenium and 3.9 times more Water than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Cooked Ripe Red Tomatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.1 times more Fat and 1.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Sugars, 26.1 times more Fructose, 1.4 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.